HS 2520: Heath & Stress SELU (Edwards)

What does the hardiness theory suggest about stress perception?

Less stress will result if you perceive potentially stressful events as a challenge instead of a threat.

What are examples of psychological stressors?

Depression and threats to self-esteem.

What is the term for the fight-or-flight response?

Stress reactivity.

What is an example of a behavioral strain?

Substance abuse (or overeating / smoking).

What is the goal of stress management?

To limit the harmful effects of stress while maintaining life's quality.

What did Thomas Holmes and Richard Rahe demonstrate about life changes?

The more significant the changes in someone's life, the greater the chance of physical or mental illness.

What did Richard Lazarus and colleagues find about everyday hassles?

They are more detrimental to health than major life events.

What physiologist first described the body's reaction to stress?

Walter Cannon.

What is the fight-or-flight response characterized by?

An increase in heart rate, respiration, blood pressure, and serum cholesterol.

What are the three phases of the general adaptation syndrome?

1. Alarm reaction, 2. Stage of resistance, 3. Stage of exhaustion.

What occurs in the alarm reaction phase of the general adaptation syndrome?

The body displays physiological changes characteristic of the first exposure to a stressor. (e.g., fight-or-flight activation)

What are characteristics of the exhaustion phase in the general adaptation syndrome?

Exhaustion, depletion of bodily resources, decreased resistance to illness, and organ system breakdown.

What is eustress?

Good stress that results in positive consequences or encourages optimum performance.

What is progressive relaxation?

A relaxation technique that involves contracting and relaxing muscle groups throughout the body.

What is bracing?

The contraction of muscles for no obvious purpose.

What is the subcortex?

The lower part of the brain responsible for various physiological processes necessary to stay alive.

What part of the subcortex regulates heartbeat and breathing?

Medulla oblongata.

What part of the subcortex regulates sleep?

Pons.

What part of the subcortex regulates emotions?

Diencephalon.

What activates the autonomic nervous system?

Hypothalamus.

What is the limbic system known for?

It is known as the 'seat of emotions.'

What is the endocrine system?

A system of glands that secrete hormones directly into the bloodstream to regulate physiological functions.

What connects the mind and the body?

Reticular activating system.

What part of the brain signals that stress is present?

Hippocampus (or amygdala).

What is released by the anterior hypothalamus to activate the endocrine system?

Corticotropin-releasing factor (CRF).

What does adrenocorticotropic hormone (ACTH) do?

Activates the adrenal cortex to secrete corticoid hormones.

What stimulates the thyroid gland to secrete thyroxin?

Thyrotropic hormone (TTH).

What does the anterior hypothalamus stimulate the pituitary gland to secrete?

Oxytocin and vasopressin (ADH).

What changes do epinephrine and norepinephrine lead to in the body?

Increased heart rate, elevated blood pressure, and dilated airways.

What do glucocorticoids regulate?

The metabolism of glucose.

What is the primary glucocorticoid?

Cortisol.

What do mineralocorticoids regulate?

The balance between sodium and potassium.

What is the primary mineralocorticoid?

Aldosterone.

What is a function of the hormone thyroxin?

It increases the metabolic rate and elevates blood sugar and free fatty acid levels.

What part of the autonomic nervous system expends energy?

Sympathetic nervous system.

What does the sympathetic nervous system regulate when encountering a stressor?

It prepares the body for action (fight-or-flight).

What are examples of involuntary functions?

Heart rate, breathing, digestion, and sweating.

What are smooth muscles?

Muscles that control the contraction of internal organs.

Why is the lie detector test viewed with caution?

People can control their nervousness, affecting their physiological reactivity.

What is cortisol responsible for?

An increase in blood glucose.

What does aldosterone do?

Increases blood pressure by retaining sodium and water.

What is associated with increased testosterone levels in males during stress?

Hostility.

What initiates the 'tend-and-befriend' response in females?

The increase of oxytocin and estrogen during stress response.

What mediates the effects of cortisol and epinephrine in females?

Oxytocin and estrogen.

Who has been found to have high cortisol levels that do not decline during the day?

People with depression, Holocaust survivors, and trauma survivors with PTSD.

What instructs the kidneys to retain water?

Vasopressin (or antidiuretic hormone / ADH).

What problems can muscular bracing lead to?

Headaches and backaches.

What can muscular bracing lead to?

Headaches and backaches.

Why do men and women respond to stress differently?

Hormonal differences such as oxytocin vs. testosterone.

What are signs of hot reactors?

Get angry easily, feel anxious/depressed, experience nausea/vomiting, and suffer high blood pressure.

What are conditions that have both mind and body components called?

Psychosomatic conditions.

What is a physical disease caused by emotional stress without a microorganism?

Psychogenic disease.

What are cells that halt the immune response called?

Suppressor T cells.

What type of lymphocyte produces antibodies?

B cells.

What is the purpose of Cytotoxic / Killer T cells?

To destroy foreign substances by killing invaded body cells.

What are memory cells?

Cells that recognize and respond to future attacks by past invaders.

What is the pressure of blood as it leaves the heart called?

Systolic blood pressure.

What is a rupture of a blood vessel in the brain known as?

Cerebral hemorrhage (or hemorrhagic stroke).

What clogs coronary arteries?

Plaque.

Which part of the autonomic nervous system conserves energy?

Parasympathetic nervous system.

What are fissures or cuts in the stomach or intestines called?

Ulcers.

What is the constriction phase of a migraine headache called?

The prodrome.

What is the study of the mind's effects on the body called?

Psychoneuroimmunology (PNI).

What personality type is described as cancer-prone?

Type C personality (unassertive, over-patient, suppresses negative emotions).

What term refers to a foreign substance irritating the body?

Antigen.

What is the healthy level of cholesterol in blood?

High levels of HDL and low levels of LDL.

What is an autoimmune response?

A physiological response where the body turns on itself.

What are signs of apoplexy or stroke?

Sudden tightness or heaviness in the chest is NOT a sign.

What is the combination of stressor, reactivity, and strain called?

Stress.

What are activities to prevent negative consequences of stress called?

Interventions (or roadblocks).

What is cognitive appraisal?

Interpretation of a stressor.

What occurs immediately after a life situation is perceived as stressful?

Emotional arousal.

What does emotional arousal lead to in the stress model?

Physiological arousal.

What does stress reactivity include?

Increase in heart rate, elevated muscle tension, and increased blood pressure.

What are unhealthy roadblocks?

Maladaptive behaviors that distract but cause harm and increase stress.

What illustrates eustress in preparation for a presentation?

Practicing content several times in front of a mirror.

What is the trainable skill set for avoiding stressors called?

Prevention.

What is an appropriate commitment to stress management?

Setting specific goals and practicing structured interventions.

What is distress?

Stress that results in negative consequences.

What is an example of taking control of oneself in stress management?

Managing time efficiently or choosing healthier behaviors.

What does outcome efficacy involve?

Belief that a specific behavior will lead to a desired outcome.

What is reappraisal in Lazarus's model of appraisal?

Evaluating the effectiveness of coping strategies.

What are Robert Epstein's four competencies for effective stress management?

Prevention, Source management, Relaxation, Thought management.

What is the most effective competency for stress management according to Epstein?

Prevention.

What does the Yerkes-Dodson Curve illustrate?

As stress increases, task performance increases up to an optimal level, after which any additional stress causes performance to drop

What happens when trying very hard to control stress?

It creates more stress.

What is necessary for an intervention to work?

Belief in the strategy's effectiveness and personal capability to execute it.

What are the stages of sleep?

Stage 1: N1 light sleep

Stage 2: N2 core sleep

Stage 3: N3 deep sleep

Stage 4: REM sleep (rapid eye movement)

What is the purpose of sleep?

Physiological and psychological restoration

Maintenance of biological functions (regeneration of cells)

Quality/Quantity of Sleep

the lack of sleep quality and quantity worsens over time as you age, impacting learning and memory abilities

What did Matthew Walker say about sleep in the video we watched in class?

"The short your sleep, the shorter your life."

Why does your brain need sleep?

Your brain acts like a sponge: brain needs time (sleep) to put new things away (storage) to be ready for the next day (learning).

How does stress affect your sleep?

Stress keeps your brain wired with worries and constant thoughts - prolonging how long it takes you to fall asleep and interrupts your deep sleep (N3) causing fragmented sleep.

What was the Limitless video we watched in class about?

Building stress resilience requires exposure to controlled stressors for strength for autonomic nervous system.

Limitless: Drown-Proofing Drill

tied hands and feet under water causes psychological and physical stressors that trigger the amygdala (alarm) to spike in cortisol and causes fight or flight reaction.

Limitless: Firefighter Stimulation

Burning building triggers General Adaptation Syndrome and muscle bracing that mirrors chronic stress.

Limitless: Skyscraper

The crane walk mirrors hard life situations. He used roadblocks/interventions like breathing techniques, positive self-talk (emotional & physical arousal), and self-efficacy to overcome stressful situation.